F3 Power

  • When:06/05/12
  • QIC: Tiger Rag
  • The PAX: Joker Hops Donkey Kong The Nibbler Slap Shot The Shore Sparky Cary....(FNG) Stone Cold Hoover Tiger Rag (QIC) Goat Cheese (Bob Stone, FNG) Double Fault (Brent Horan, FNG)

F3 Power

A baker’s dozen posted to flush the system and dispose of  the muffin tops.


Warm up

  • SSH x25
  • Merkin x 15
  • I-Walker x 25
  • AMRAP Burpees x 2 min.
  • A lap around track


Stations (Pair up, 2 min total per station, 1 min each exercise)

  • Hairburners / Hairburners
  • Tubing Curls (AMRAP, AFAP) / Dumbbell curls (25 lbs)
  • Seated Tire Pull (+50 lbs) / Flutter kicks
  • Med Ball Merkins (Hands ) / Med Ball Merkins (feet)
  • Inchworms / Mason Twist (35 lb)
  • Lunge Press / Lunge, Dumbbell Press (15, 20 lbs)
  • Pull Ups / Suspended Merkins



  • LBC x 30
  • Dolly x 30
  • Flutter x 30
  • LBC x 50
  • Superman Hold x 30 sec (x2)





  • At 0500 YHC fielded a call from F3 noob Goat Cheese asking for a ruling on the F3 Rain Plan.  Verdict: In the event of rain, you get wet.
  • A51 perpetual War Baby Donkey Kong continues to impress at Skunk Works, giving Joker all he could handle on the stations today.  DK is one of untold dozens of Pax who answer the bell week in and week out and transform themselves into better men.  TClaps, my brothers.



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